20 Best Natural Vitamins And Supplements For Menopause

Discover the best natural supplements for menopause in our extensive guide.

30 Minute ReadArticle by Jo Waters & Jess Lacey

15.10.21 (Updated 14.01.22)

Pharmacy and health food stores are groaning with vitamins, minerals, and herbal remedies which claim to ease symptoms of perimenopause and menopause, and improve post menopause health. But how much relief can natural ingredients for menopause symptoms give and are they safe?

Do natural remedies for menopause really work?

With many herbals there’s no guarantee about what ingredients are actually in the pack, or what dose. A few products contain actives which are standardised and validated to work as a medicine; but the majority are little more than uncharacterised plant dust.

This is why the NICE Guideline on Menopause is so cautious about herbal remedies. They recommend quite rightly that doctors should explain to women that “the quality, purity and constituents are unknown”. But the reality is that the majority of doctors are not trained in supplements, so aren’t able to recommend an optimal protocol to help women navigate menopause, with or without HRT.

Emma skeates taking lyma supplement

How can I make sure which herbal ingredients are safe?

It’s important to be aware before you buy supplements that just because something is plant based, it doesn’t mean you should assume it’s safe. Shockingly companies are not legally obliged to do this. A quick shortcut is to look for patented ingredients – generally if something is patented it has time, money and clinical trials invested in it.

Another tip to look out for is the THR (Traditional Herbal Registration) logo on the pack. This means the product has been approved by the Medicines and Healthcare products Regulatory Agency, has the correct dosage of the right ingredients, and meets current safety criteria. However, the MHRA’s THR scheme does not assess effectiveness and some of its information is out of date.

Many supplements don’t work because they don’t contain enough of the right compounds, or because they are in a form that the body cannot absorb.

The law – which lags behind the science by a good half-century – prevents herbal supplements from making any health claims at all. In the absence of any guidelines, the only way you can check if something works, is to research it yourself. Go to pubmed or GoogleScholar, type in the patented name and check out the clinical trial(s) yourself. If an extract is patented, that is generally a good thing because it means that the extract was worth studying and developing. The clinical trials will also tell you what dosage was used, and what doses work. Sometimes they tell you what didn’t work too, which is just as important.

Turmeric hydrocurc lyma formula

What are the 20 best herbal and natural supplements for menopause?

Here’s your ultimate and honest guide to the best scientifically proven natural menopause treatments that really work.

1. Turmeric for inflammation, joints and skin

Our bodies’ inbuilt anti-inflammatory hormone - oestrogen, starts to drop during menopause. The result is regular bouts of inflammation, especially in the joints. Taking turmeric goes some way to reduce this inflammation thanks to its abundance of curcuminoid compounds, the most notable of which is curcumin. Research suggests that curcumin reduces the inflammation that causes joint pain, stiffness and sore muscles. The benefits of turmeric don’t end there though, it’s also thought to revive ageing skin and might even be beneficial to sufferers of psoriasis, another side effect of menopause.

How does turmeric help with menopause?

Turmeric helps maintain a healthy body during the menopause but only when taken in the right form and daily dosage. The complication with turmeric extract is that in its organic form, it’s a placebo that’s not readily absorbed by the body. Many of the water-soluble turmeric extracts are also ineffective as the majority of the ingredient is made up of the carrier system to make it water soluble, leaving little space for the beneficial curcuminoids. HydroCurc is a cleverly engineered and patented form of turmeric that is 100% water soluble and its carrier system only accounts for 15% of the total ingredient, leaving plenty of room for the curcuminoids. LYMA, includes a 600mg dose of HydroCurc, which is proven to be the daily dose required for physiologically benefits.

2. Black cohosh to reduce hot flushes

Black cohosh has been used for centuries by native Americans but there’s now very strong evidence that the black cohosh plant is an effective menopause treatment for hot flushes, (called hot flashes in the USA) and night sweats. As a phytoestrogen, (a plant-originated source of oestrogen), black cohosh is thought to act on neurotransmitters and inflammatory pathways whilst also restocking the body with oestrogen as it reduces in menopause.

Does black cohosh really work?

There’s an impressive history of scientific research into the efficacy of black cohosh as a herbal remedy for menopause. An important 2010 analysis of studies into the use of black cohosh to reduce hot flushes, pointed to a 26% reduction in hot flushes and night sweats compared to placebo groups. A smaller study from 2012 on 80 postmenopausal women with the average age of 53, found that both black cohosh and evening primrose oil supplements lessened the severity of hot flushes, but only black cohosh reduced their frequency. What’s more, a further scientific study found black cohosh also to be a highly effective painkiller for postmenopausal women suffering from muscles aches and joint pain, adding yet another reason to take black cohosh as a menopause treatment.

How to take black cohosh for menopause

Black cohosh is most commonly taken in tinctures and as capsules but you can prepare it yourself by stirring one teaspoon of dried black cohosh root into a cup of boiled water and drinking up to three cups a day.

Is black cohosh safe to take for menopause?

Using black cohosh as a natural remedy for menopause symptoms splits opinion due to some reports of negative side effects but the evidence is somewhat vague as to whether black cohosh can be linked to liver injury. However, the Medicines and Healthcare Products Regulatory Agency (MHRA), now states that all black cohosh products should carry a warning. Other side effects of black cohosh include headaches, stomach pain, vomiting and skin rashes, and it’s not recommended for women with breast cancer.

Ashwagandha lyma formula

3. Ashwagandha to relax, sleep and keep stress levels down

Ashwaghanga is formulated into the majority of menopause supplements due to its well-documented sleep and relaxation benefits. Having been used for over 4,000 years, Ashwagandha is definitely still among the best natural remedies for menopause symptoms. Ashwagandha root extract, (also known as Indian ginseng, poison gooseberry or winter cherry), is an adaptogen; a herb that helps the body cope better with stress, anxiety and poor sleep, - all common menopause symptoms. A randomised controlled trial in the Indian Journal of Psychological Medicine found a daily Ashwagandha dose produced significant reductions on all stress assessment scales for people with chronic stress. The KSM-66® Ashwagandha in LYMA is dosed at the scientifically proven level of 600mg, and has shown to effectively reduce stress, anxiety and achieve a more restful sleep state.

What are the dangers of taking ashwagandha?

The dangers of taking ashwagandha as a supplement for menopause are very few, although large doses may cause an upset stomach or vomiting. Some reports state that ashwagandha also interferes with thyroid levels, though this is extremely rare.

4. Saffron extract's benefits for menopause symptoms

Saffron is an excellent herb for menopause symptoms aiding sleep, low mood and anxiety. There are no proven side-effects of taking saffron supplements but an optimal dosage and effective delivery system is key. LYMA uses a patented formula of saffron extract, Affron®, dosed at an optimal 28mg; for maximum efficacy. The first saffron extract on the market to be supported with peer-reviewed clinical evidence, six medical studies to date have demonstrated the positive benefits of Affron® across mood and sleep quality in healthy adults. The efficacy of Affron® has also been demonstrated for use in conjunction with adults who are taking antidepressants to decrease side effects.

How does saffron help sleep?

Saffron is well tolerated and doesn’t cause drowsiness, making it an effective alternative to prescription sleep medication and other sedative-based sleep supplements. Recent studies show that saffron reduces levels of the stress hormone cortisol and boosts the natural production of the sleep-regulating hormone melatonin, putting the body in a more restful state for deeply restorative sleep.

Does saffron ease menopause anxiety?

Saffron’s anti-anxiety and anti-depressant powers have been well-documented for over 800 years. Saffron encourages mood regulating brain chemicals serotonin, dopamine and glutamate to actively lift low moods and encourage a positive mindset. In the last 20 years, over 40 clinical trials have demonstrated saffron’s antidepressant and anxiety relieving effects, with results able to match that of prescribed drug treatments. One of the recent trials showed that saffron improved mood and reduced anxiety specifically in peri-menopausal women.

Is saffron good for joint pain and libido?

Not reserved only for our mental states though, saffron’s anti-inflammatory qualities make it a beneficial natural treatment for menopausal joint pain and stiffness and has also shown to both increase libido and reduce vaginal dryness and discomfort during menopause, which affect roughly half of all menopausal women.

Lycopene lyma formula

5. Lycopene for menopausal skin

One of the most common menopause symptoms is dry, sensitive skin and this can often lead to accelerated signs of ageing like fine lines and wrinkles. Oestrogen is largely responsible for the natural luminosity and bounce of skin and when oestrogen levels fall during menopause, skin starts to thin, losing its resilience and ability to be an effective protective barrier. Lycopene is a carotenoid; a pigment naturally found in plants that protects organisms against oxidative stress and it’s been found to do the same for our skin, slowing down the formation of wrinkles and fine lines, therefore filling the gap that oestrogen leaves. Lycopene has also been proven in medical papers to possess an aptitude for reducing inflammation not only in the skin, but throughout the human body.

The best way to take lycopene

Tomatoes, carrots, watermelons, goji berries and pink grapefruits are rich in lycopene and therefore beneficial to eat but concentrations are too low to make a definitive improvement to skin. Studies show that surprisingly, the more thermal processing a tomato goes through, the more bioavailability of the lycopene content.

Gaining a concentration high enough to be useful to the body is why LYMA formulated Lycored Lycopene™ into their gold standard health supplement. Lycored Lycopene™ is a patented and highly concentrated form of lycopene, microencapsulated in a unique delivery system that the body can effectively use. Proven in over 20 peer-reviewed pre-clinical and clinical studies, Lycored Lycopene™ is a powerful antioxidant shown to increase skin elasticity and skin resilience for a more youthful, hydrated appearance.

6. Fenugreek: a proven menopause treatment

Selected strains of fenugreek contain fenusides, compounds which look very like oestrogen. They are not phytoestrogens, but they do have the ability to displace oestrogen from binding sites in the blood and thus gently raise levels of the natural hormone. This is a new development in science and there are already at least 15 studies in medical databases, several of which show clear improvement of menopausal symptoms. Not all fenugreek is equal, however, Libifem is a brand with a unique standardised extract, a propriety matrix of furostanolsaponin glycosides which provide this unique support to the body, effective at 600mg daily.

7. Sage for calm and concentration

This herb was traditionally used for boosting memory, but a 2019 study on 30 post-menopausal women showed that sage might have wider applications as a natural remedy for menopause. The study showed a significant difference in the severity of hot flushes, night sweats, panic and fatigue and concentration before and after taking sage extract supplements at a dose of 100mg for four weeks.

8. Cynatine® for hair, nails and skin

Keratin is a protein present in every one of our organs and constitutes the key building blocks in our hair, nails and skin. Female keratin levels are intrinsically buoyed by oestrogen; the hormone responsible for luscious hair, glowing skin and strong nail growth. However, when oestrogen significantly declines during menopause, experts explain that keratin bonds are weakened, making hair and nails brittle and skin increasingly dull. As such, keratin is a often formulated into menopause supplements but the quality, dosage and consequent results vary greatly. Cynatine® HNS (Hair, Nails, Skin) is a revolutionary solubilised keratin formulated into the LYMA supplement and randomised trials have proven its efficacy at a 500mg daily dose.

What is Keratin made out of?

Keratin for health supplements and cosmetics is often derived from animal waste products such as chicken feathers and fish scales. However, these are not effective as they don’t contain the aminogram of human keratin, so the body cannot use it. Cynatine® is sourced from lanolin in sheep wool that contains the same amino acid profile as required by the human body.

9. Wellmune® for the immune system

Wellmune® is a patented yeast beta glucan scientifically proven to boost immune health. Beta glucans have been greatly depleted from modern diets and when present, are often not in the correct molecular structure to be effective. Wellmune® is a standardised and validated 1-3, 1-6 beta glucan absorbed by the body's immune cells, which then travels to key immune organs throughout the body. A preventive approach to ensure future health, Wellmune® creates a more resilient physical state able to withstand minor illness and ward against the potential onset of degenerative diseases.

10. Ginseng: A natural mood booster

The scientific community continues to investigate ginseng’s ability to help produce energy, aid circulation, improve brain power and regulate stress hormones from mental overload. It’s the active compounds in ginseng that allow it to suppress stress and encourage the release of serotonin, making it an alternative mood boosting treatment to antidepressants.

Is Ginseng good for menopause?

Ginseng’s ability to create a calmer mental state and enhance feelings of positivity make it a viable natural remedy for menopause. However, the mass adoption of ginseng as a herbal supplement has led to its exponential production and the result is that many off-the-shelf formulations are at best weak and at worst contaminated, which has led to the ingredient losing ground in clinical research.

Neural brain

11. Cognizin® or citicoline to banish brain fog

Citicoline is a chemical generated naturally in the cell membranes of our brains which is a much more reliable brain stimulant than ginseng. Our innate supply of citicoline becomes depleted during menopause but a formulated version of it called Cognizin®, has very strong evidence to suggest it could be the world’s best nootropic enhancing cognitive function, memory recollection and mood. A game-changer for menopausal women suffering from the frustrations of brain fog and lack of concentration, Cognizin® is one of the power ingredients in LYMA; reigniting the neural pathways of the brain and offering clarity of thinking.

12. St. John's Wort: Control Mood Swings

Low mood and unexpected anger responses are among the most widely experienced menopause symptoms. St. John’s wort is a traditional herbal remedy for menopause due to it being an effective natural mood lifter. Attributed to having a positive effect on the neurotransmitters that are suspected of playing a part in depression, many good quality studies have found that taking this natural remedy has a positive effect on mild to moderate depression when compared to a placebo.

St. John’s Wort for menopause moods

As with many herbal remedies for menopause symptoms, the quality and concentrations of St John’s Wort vary widely in what is a common over-the-counter product. St John’s Wort can also interact with prescription drugs such as the contraceptive pill and antidepressants. The only way to be sure of the efficacy of any supplement ingredient is to look for patented, proven versions of that ingredient and the associated studies stating the recommended dosage. This is made simple in supplements which consist of only proven ingredients such as LYMA whereby each of the ingredients is backed up by rigid peer reviewed medical papers. The affron® in LYMA, a highly stable, patented form of saffron extract, is a proven mood booster for the low moods of menopause and a natural menopause treatment that really works.

13. Dong Quai as an effective anti-inflammatory for hot flushes

Native to China, Japan and Korea, and a relative of carrots and celery, dong quai has been taken as a herbal remedy in China for centuries and is still widely used today as a herbal menopause treatment. Clinical studies have investigated claims of dong quai being effective in the reduction of hot flushes. This could be down to trans-ferulic acid and lipophilic components, which are associated with reductions in flushes and inflammation. Dong quai has been studied alongside other traditional botanical remedies and performs as an effective anti-inflammatory. One study of 55 menopausal women who had refused HRT showed that dong quai helped reduce hot flushes, but Healthline urges caution to anyone thinking of taking it – talk to your doctor first.

14. Valerian root to relax and sleep better

Valerian root compounds have sedative and hypnotic properties thought to aid sleep not only by easing you off more quickly but also by improving the quality of your sleep too. There is some evidence to support valerian’s efficacy against insomnia and a 2020 review of 60 studies concluded it could be safe and effective in promoting sleep, with no adverse side effects.

Is it safe to take valerian every night?

No, long term use of valerian is not recommended. Research suggests that valerian might not work for everyone and there are some reported side effects such as headaches and dizziness. The evidence for KSM-66® Ashwagandha as a natural sleep aid for menopause is far more robust, making it an increasingly popular choice for menopausal sleep issues.

15. Rhodiola Rosea to fight fatigue

Rhodiola has been used for centuries to promote stamina and stave off mental and physical fatigue. Often taken as a supporting herbal supplement if you’ve got lots on and need to push through. However, a review of 11 studies in 2012 concluded that current evidence for rhodiola’s effectiveness was inconclusive, and said more randomised controlled trials (RCTs) were needed.

16. Passionflower to calm the nervous system

Passiflora has been used in herbal medicine for centuries and prolifically administered by the Aztecs. It’s believed to work on GABA receptors in the body which are neurotransmitters that work to calm the nervous system. A review of 11 clinical trials found it does have a tendency to reduce anxiety levels although further research was recommended.

17. Chasteberry for night sweats

Chasteberry has been studied as a potential remedy for menopause symptoms, most pressingly hot flushes and night sweats. At least one study has pointed to its effectiveness though other experts are not so optimistic, pointing out that studies have been limited and their promised effects are anything but guaranteed.

18. Vitamins D3 and K2 for a combination of great benefits

Synthesised by sunshine, something in short supply in the Western hemisphere, Vitamin D3 is needed for healthy bones, bolstered immunity and quality sleep. The Department of Health recommends anyone aged four or over should take a 10mcg supplement during the autumn and winter months, when exposure to sunlight is insufficient to make enough vitamin D. Vitamin D3 is also vital in menopause supplements as it contributes to bone health and the risk of osteoporosis grows during this time of life following the marked reduction of oestrogen. Although it comes from a different family of molecules to D3, Vitamin K2 has similar benefits to menopausal women. This is due to its positive effect on maintaining good bone mineral density and keeping strong bones that are more liable to fracture during menopause.

Taken in combination, Vitamin D and Vitamin K2 enhance each other’s effects, which is why they’re formulated in tandem within the LYMA supplement. Vita-algae D3™ is the world’s most bioavailable source of vitamin D derived from algae and helps to support the brain, immune and nervous systems, with studies showing how it can regulate mood and reduce the symptoms of depression.K2VITAL® DELTA works in conjunction with this, improving bone density and cardiovascular health.

DHEA: a natural HRT supplement?

Short for dehydroepiandrosterone, DHEA is a hormone precursor produced by adrenal glands throughout the body and within the brain. Menopausal women often take DHEA as a precursor to oestrogen and testosterone, two hormones that are often depleted during and after menopause. DHEA is able to ease menopausal symtoms, increase sex drive and ward off unwanted weight gain as a result of menopausal hormonal changes. Wild yam and soy contain traces of chemicals that can be formulated into DHEA, making them natural oestrogen replacement therapies. However, clinical research has produced mixed results about whether taking DHEA from either source is effective.

19. Wild Yam

A lot of women asking “How can I fix my menopause hormones naturally?” are turning to DHEA from yam extract. The roots and bulbs of the plant contain diosgenin, which can be made into DHEA, so it has become a popular source of the precursor for those preferring a more natural menopause treatment than HRT. Chemically, yam-derived DHEA is identical to that produced in the body, so it’s impressively bioidentical. However the natural ingredient is so vastly changed whilst being developed into DHEA, that any semblance of being ‘natural’ is removed with the extensive processing.

Risks & complications

Responsibly manufactured, high quality, wild yam derived preparations are unlikely to have serious side effects in most people, whether taken orally or as a cream. However, you should always consult your GP or specialist before taking it, as it could have adverse effects on other medication you are taking.

20. Soya

Like wild yam, soya does not contain DHEA, but contains chemicals that can be used to produce it, which is why many people take it as a “natural” DHEA supplement. If you are looking to take DHEA and want it to be from as natural a source as possible, this could be something to look into. Note that eating soy will not in itself boost DHEA, however. Too much soya can affect thyroid medication too.

Risks & complications of soya for menopause

As with any supplement, you should always consult your GP or any specialist you consult with for specific conditions, as DHEA from soy might react negatively to other treatments you are taking. Research is ongoing on its side effects but it is generally considered safe.

Oestrogen pills

Because oestrogen is the hormone whose depletion has the greatest effect on menopause symptoms, including osteoporosis, it’s natural to want to boost it to alleviate them. One of the most studied hormones in the whole of medicine, there’s a wealth of evidence suggesting taking additional oestrogen works, but you should speak to your GP about doses and means of administering. There are many forms of HRT and although pills are the most popular (and best studied), it can also enter the body via patches, gels, creams or suppositories.

What are the side effects of taking oestrogen supplements?

There can be side effects with oestrogen pills. Of particular note are the effects on people with liver damage and there is some evidence of a slightly greater risk of blood clots, breast cancer and heart attacks among some groups, so it’s widely agreed that long term use is not good for your health. You and your GP might conclude that the benefits outweigh the risks, especially if your menopause symptoms are taking over your life, but it’s something you should always talk about.

Closeup woman laying on pillow ageing sleep

Menopause symptoms can be tackled with the help of supplements

Menopause manifests itself in different ways in everyone who goes through it. Some have only mild symptoms, (or none at all) and others are severely affected and there doesn’t seem to be any way of predicting which symptoms will affect a person given their medical history. However, there are many recognised symptoms and most can usually be improved or eliminated altogether by supplements. Here’s the list of symptoms according to the UK’s National Health Service, plus some potential supplements that might help.

Fatigue: Feeling worn out and lethargic all the time is common among menopausal women. KSM-66® Ashwagandha is a proven nutraceutical that can help promote sleep, whilst Wellmune® and Cognizin® for general wellbeing can help with fatigue.

Weight gain: If you’re asking yourself “What can I take to help me lose weight during menopause?” you’re not alone. We’d suggest that by far the most effective remedies are a good diet (especially a low-carb anti-inflammatory diet), plenty of exercise and cutting down on alcohol and sugar but we appreciate that menopause can affect your mood and your mobility, scuppering your best laid plans. Have a look at our article on avoiding menopausal weight gain for some really useful advice.

Hot flushes and night sweats: This is the symptom that women complain about the most because it’s uncomfortable, highly visible and utterly unpredictable. Fortunately, help is at hand from the supplement world - black cohosh, flaxseed, dong quai and chasteberry all have reported benefits. Alternatively there are other bio hacks and lifestyle tweaks that can greatly reduce hot flushes and night sweats.

Dry skin: Dry skin is another common symptom, and might be helped by taking Cynatine® HNS, which helps increase keratin levels within the body. Lycored Lycopene™, another ingredient in LYMA’s supplement, is also great for the skin.

Difficulty sleeping and insomnia: Insomnia can have many causes, but they can be directly or indirectly linked to menopause, so it’s a common complaint. Try KSM-66® Ashwagandha in LYMA for an immediate sleep boost that’s reported to treat even the most established cases of insomnia.

Hair woman hair blowing in wind

Hair loss and grey hair: Many women embrace grey hair, others are grateful to their genius stylists and some decide to take supplements to stem greyness and hair loss. For those people, there’s probably no better option than Cynatine® HNS which uses the latest technology to deliver a highly bioavailable, stable and clinically proven form of natural keratin peptides, capable of being delivered directly to hair, skin and nails to repair, protect and strengthen.

Low mood, anxiety, stress and/or feelings of depression: Like sleep, this can come from change in your body’s hormonal balance or from external factors such as stress due to menopause and relationship issues. We’d urge anyone suffering to seek help from their doctor as it’s better understood and more treatable than ever but affron® is a proven mood booster that’s well worth looking into.

Reduced sex drive: A natural result of a transitioning body and hormonal balance, reduced sex drive is a common symptom of menopause. It can be down to low mood, vaginal dryness, fear of pain or hot flushes during sex or a discomfort with showing your body. An understanding partner can work wonders with all of these issues and find alternative ways of being intimate but these specific supplements can also help you.

Problems with brain fog, memory and concentration: Brain fog can be highly frustrating and make everyday tasks harder but there’s abundant evidence to suggest the world’s best nootropic, Cognizin®, a high quality brand of citicoline, has impactful results. Its effect on neural connections is showing great potential for Alzheimer’s sufferers and everyday use could well become a routine preventive health measure.

Weak bones and joint pain: Another unfortunate effect of the diminishment of oestrogen during menopause is that bones and joints can suffer and brittle bones can fracture more easily. A combination of vitamins D3 and K2 are thought to help with bone mineral density and turmeric is widely taken as a way to help with the inflammation that causes joint pain.


Which vitamins and mineral supplements are good for menopause?

A healthy and anti-inflammatory diet is vital to having a good menopause experience and exposure to sunlight should give you all the vitamins and minerals you need. But menopause might force you to change your lifestyle or your diet and religious, ethical or medically advised eating habits might also leave you lacking, too. Below, we’ve put together the most important vitamins and minerals for great menopausal health – if you feel you might be lacking, it could be worth supplementing with some of them.

Does vitamin D help with menopause symptoms?

Vitamin D3 is the vitamin generated by the skin upon exposure to sunlight and it’s important in promoting good bone health, mood and weight which can be affected by menopause – provided it is manufactured and sold by reputable companies.

Do vitamins B, B6 and B12 help with menopause?

The B vitamins are found in a range of foods, including red meat, eggs, fish, cheese, peanuts and bananas, (although not all B vitamins are present in all of the above). B12 in particular is useful in combating fatigue and helping your bone health, both widely reported menopause symptoms.

Does vitamin K help with menopause?

Vitamin K2 deficiency is common in Western populations. Many studies have documented the beneficial effects of vitamin K2 supplementation in improving bone and cardiovascular health. Brittle bones and loss of bone density are common menopause symptoms, so a Vitamin K2 is highly recommended. K2Vital® Delta and Vita-algae D3® formulated into the LYMA supplement are a potent combination for bone, heart and immune health and these actives have been shown to enhance bone and vascular physiology, making it an ideal supplement for menopause.

How much vitamin E for menopause?

Vitamin E is strongly associated with preventing or lessening hot flushes, so it’s worth talking to your doctor about recommended doses if you feel it might help with menopausal hot flushes and night sweats.

Does taking a calcium supplement help to prevent bone loss?

It might seem natural to assume calcium supplements would prevent bone loss as bones contain lots of it. However, although some studies suggest calcium supplements might slightly slow down bone loss, it generally isn’t considered particularly helpful compared to other means. However, if you are taking calcium tablets, make sure it’s safe to take alongside other supplements or prescriptions you’re taking.

Is magnesium good for menopause?

Magnesium is available in a wide range of foods including nuts, beans, leafy greens, lentils and dark chocolate. While it’s certainly beneficial, it’s extremely rare for anyone with a regular diet to have a magnesium deficiency due to it being so widely available across the spectrum of foods. Magnesium has been found to regulate cellular time keeping, and is thought to be beneficial for maintaining normal sleep patterns. One study found supplementing with magnesium, melatonin and zinc improved sleep quality and morning alertness in older people. The Department of Health recommends women aged 19-64 take 270 mg of magnesium a day although doses as low as 400 mg a day cause adverse effects like diarrhoea.

Lyma capsules in vessel closeup

Other things you can do, other than supplements, for the menopause

Hormone replacement therapy (HRT)

Tablets, skin patches, gels and implants can be effective to relieve menopausal symptoms by replacing oestrogen. However HRT has not been proven to remove all side effects of menopause and supplementing with evidence based neutraceuticals alongside HRT treatment has shown to be a highly effective approach to menopause treatment. See how LYMA came to high-flying Ivana’s help.

Moisturising creams

Most women will turn straight to skincare to tackle the dry skin symptoms, topically hydrating the face and body dry skin. LYMA’s Priming Serum contains a unique patented Wellmune® complex of 1-3, 1-6 beta glucans, which is 20 times more hydrating than hyaluronic acid. The Priming Serum forms part of the 3-stage skincare system with the LYMA laser, which puts all of the benefits of clinical skin treatments into the palm of your hand.

Cognitive behavioural therapy (CBT)

With so many menopausal symptoms being psychologically based, such as depression, anxiety, overwhelm and brain fog, it’s often effective for women to approach their menopause symptoms through therapy and councelling. Cognitive behavioural therapy (CBT) can also be a real help. There are no drugs or supplements, just talking, listening and advice on changing your outlook on life to manage stress, anxiety and depression more effectively.

Eating a healthy and balanced diet

Eating a healthy, balanced diet has a host of beneficial effects, and can mean we don’t need to take additional minerals and vitamins as supplements. However, during menopause our bodies’ chemical balance changes, and depression and lethargy can have us reaching for fast foods and snacks. There are some common foods that make menopause worse and are wise to avoid. The best drink for menopause is water, and plenty of it but there are also a host of calming, anti-inflammatory herbal teas and licorice tea in particular, is excellent at quelling sugar cravings.

Exercising regularly

Staying active is the best approach for a long, healthy and happy life. Walking in the great outdoors has been shown to equal high intensity workouts and if joint pain during menopause is an issue, look to yoga and pilates to replace your running regime. Staying fit also helps maintain strong bones and a positive mental state.

Womans hand reaching for lyma capsule vessel

What is the number 1 menopause supplement in 2021?

There are so many supplements out there for menopause that it’s often about finding the one that’s best for you and your symptoms – paying close attention to the advice of your GP and any specialists caring for you. Do your research and take the time to investigate the quality and dosage of each ingredient listed on the back of the bottle. LYMA is a gold standard, evidence based nutraceutical backed by science; all our ingredients are patented to the highest quality and dosed at the proven level. Country & Townhouse Magazine consider the LYMA supplement as the best for an overall health boost and that can only be good news if you’re going through menopause.

How to survive menopause without hormones?

Now that relief in the shape of synthetic hormones is available, it’s no wonder why so many choose to take them and that’s absolutely brilliant. However, there are always those who don’t want to take HRT; often because they are worried about long-term use, or whose symptoms make menopause a minor inconvenience rather than a major disruption. Every one of LYMA’s patented ingredients help with the disruptive symptoms of menopause. Be that low mood, lagging energy levels, cosmetic appearance, joint pain, anxiety, cardiovascular health, cognitive function or sleep quality - LYMA improves every element of life.

Who should you speak to about menopause?

Talking about the menopause is hugely important and getting reassurance from friends and relatives that what you’re experiencing is completely normal, can take a huge weight off your mind. If you’re not comfortable talking to close people about it, look for online forums and discussion groups to share your experience with.

You can of course talk about it with your doctor or dietician – they’ll be able to provide you with support and assistance, and decide if medical intervention like HRT, or a special diet, would be useful. If you’re considering the benefits of supplements for menopause treatment and have specific questions, get in touch with our team, the LYMA Concierge expert team are always on hand to help.

Lyma supplements vessel woden surface

Reviews and testimonials of LYMA’s customers who have been suffering from the menopause

If you don’t personally know anyone who has been through, or is currently going through, menopause, it can be hard to find first-hand accounts of how to cope. That’s why we’ve collected testimonials of women from different backgrounds and lifestyles to see how you can turn this thing around, no matter how you see your medium-term future.

More articles on menopause based on our Menopause Report:

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